Sample week · 7 days

3,000 calorie dairy-free meal plan

Seven days of meals at 3,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
3,000
Protein a day
150 g
Meals a day
3 and a snack
Recipes
25

Monday

2,916 kcal154 g protein

Tuesday

2,887 kcal157 g protein

Wednesday

2,940 kcal149 g protein

Thursday

2,934 kcal151 g protein

Friday

2,877 kcal156 g protein

Saturday

3,001 kcal150 g protein

Sunday

2,882 kcal155 g protein

Grocery list for the week

Produce

  • Avocado1
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • Green cabbage120 g
  • Carrot170 g
  • Garlic11 cloves
  • Cilantro45 g
  • Green onions2
  • Onion450 g
  • Parsley10 g
  • Banana60 g
  • Lemons2
  • Cucumber85 g
  • Celery130 g
  • Potatoes450 g
  • Red bell pepper140 g
  • Baby spinach230 g
  • Sweet potato150 g
  • GingerA little
  • Bell pepper1
  • Cherry tomatoes5
  • Blueberries60 g
  • Raspberries60 g
  • Red onion1

Meat and fish

  • Chicken thighs bone-in skin-on500 g
  • Chicken breast450 g
  • Salmon fillet300 g
  • Ground lamb230 g
  • Ground turkey150 g
  • Chicken thigh boneless skinless140 g
  • Shrimp130 g

Dairy and eggs

  • Eggs5

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas100 g

Pantry

  • Black beans400 g
  • Basmati rice190 g
  • Canned coconut milk450 ml
  • Canned kidney beans300 g
  • Chow mein noodles120 g
  • Soy sauce4 tbsp
  • Oyster sauce2 tsp
  • Short-grain white rice350 g
  • Sesame seeds1 tsp
  • White rice700 g
  • Chicken broth900 ml
  • Pine nuts15 g
  • Cocoa powder2 tsp
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Plain flour30 g
  • Panko breadcrumbs45 g
  • Vegetable broth500 ml
  • Cannellini beans85 g
  • Quinoa350 g
  • Canned chickpeas1 kg
  • Jasmine rice50 g
  • Canned diced tomatoes400 g
  • Brown rice300 g
  • Canned black beans200 g
  • Coconut milk400 ml
  • Almonds2 tbsp
  • Dried green lentils75 g
  • Dijon mustard2 tsp
  • Ketchup20 g
  • Hot sauceA little
  • Barbecue sauce2 tbsp

Oils and spices

  • Ground turmeric1 tsp
  • Olive oil6 tbsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon2 tsp
  • Salt2 tsp
  • Vegetable oil7 tbsp
  • Sesame oil1 tsp
  • Chili powder1 tsp
  • Ground cumin2 tsp
  • CinnamonA little
  • Curry powder3 tbsp
  • Smoked paprika1 tsp
  • Black pepperA little
  • Paprika1 tsp

Frozen

  • Corn kernels150 g

Other

  • Tofu350 g
  • Salsa160 g
  • Ground allspice3 tsp
  • NoriA little
  • Firm tofu650 g
  • Extra firm tofu150 g
  • Unsweetened soymilk250 ml
  • Soy protein powder25 g
  • Bean sprouts40 g
  • Scallions2
  • Roasted peanuts20 g
  • Edamame85 g
  • Silken tofu65 g
  • Tempeh140 g
  • Tahini1 tbsp
  • Maple syrup2 tbsp
  • Prepared horseradishA little
  • Cornstarch1 tsp

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Dairy-free, at other calorie levels
3,000 calories, other kinds
All sample meal plans

Meal plans for clients

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